Many classes and articles teach you what to do during labor, but knowing what not to do can be just as helpful. Avoiding certain common mistakes can help you conserve energy, reduce stress, and support a smoother birth experience.

After years of working with hundreds of birthing moms, these are some of the biggest things I tell my clients to avoid when labor begins.

Every labor is different, so always follow your provider’s guidance and speak up if something does not feel right. These tips are meant to help you feel more informed, supported, and prepared.

7 Things Not To Do During Labor

These common labor mistakes can make the experience feel harder, more stressful, or less supportive than it needs to be.

1. Do Not Overexert Yourself

It’s exciting when those first contractions begin, and many women want to get up, move around, and get things going! I don’t blame them. But what most don’t realize is that rest is just as important as movement once labor starts.

Yes, staying upright and changing positions often can help with comfort and encourage your baby to move into a good position, which may even help labor progress. But periods of rest are equally vital. Labor can last many hours, and sometimes even days, so you don’t want to burn out before reaching the finish line.¹ Resting between periods of activity is one of the best things you can do for both your mind and body.

Related: Signs of Labor: How To Know When Baby Is Coming

2. Do Not Get to the Hospital Too Soon

If you are planning a home birth, this may not apply in the same way. However, if you are having a hospital birth or a birth center birth, you don’t want to get there too early since you could be sent home. You want to wait as long as you can while in active labor before heading to the hospital.

Why? If you get there too soon, the hospital staff may send you home, which can be frustrating after you’ve gotten ready and made the trip.

I’ve heard of families being sent home three times before finally being admitted! But even worse, the hospital could keep you there when it’s still too early. They may decide to give you Pitocin or break your water to help speed up the labor process.

Doing these things early in labor can increase your chances of a C-section.² A few of my clients have experienced this, so I can speak from experience. Try to wait until you’re in active labor before heading to the hospital, as it can help you avoid unnecessary stress or interventions.

Related: When To Go to the Hospital in Labor

3. Do Not Feel Stuck

You don’t have to stay in one position during labor unless you want to. Sometimes, hospital staff may ask you to remain in bed so they can get a continuous reading of your baby’s heart rate, but that can become uncomfortable and even slow labor progress.

If you feel the need to move, change positions, or get out of bed, go for it. It’s your body and your labor, so trust your instincts and do what feels best. The nurses can adjust the monitor to keep track of your baby’s heart rate while you find a position that feels right for you.

If you’re unsure what to try during each phase of labor, here are some helpful guides:

• Best early labor positions
• Best active labor positions
• Best transition labor positions

Related: 20 Natural Pain Relief Options for Labor

4. Do Not Hyperventilate or Hold Your Breath

Breathing might seem like the last thing you need to think about during labor. After all, it’s something you do every day. But during childbirth, your breathing can change without you even realizing it.

It’s common for mothers to breathe too quickly or shallowly when contractions become intense. This can lead to dizziness, tingling in your hands or face, and even fainting. Instead, focus on abdominal (diaphragmatic) breathing, which helps you stay relaxed, reduces tension, and improves oxygen flow to both you and your baby.³

You’ll also want to avoid holding your breath. When you inhale deeply, you deliver oxygen to your baby; when you hold your breath, your baby gets less. This can cause changes in heart rate that may prompt unnecessary medical intervention.

So remember, slow and steady breathing is one of the best things you can do for yourself and your baby. It keeps you centered, supports healthy oxygen levels, and helps your body prepare for pushing when the time comes.

Related: Breathing Techniques for Labor and How They Help

5. Do Not Look at the Clock

If you’ve chosen an unmedicated birth, you’re probably focused on your breathing, relaxing your muscles, and letting your body do its work. You may not even notice the time (and that’s a good thing!).

If you have an epidural, you might nap, chat with loved ones, or watch a movie. These are all great ways to keep your mind off the clock.

But when you start wondering why things are taking so long, glancing at the time never helps. It can make labor feel slower and more frustrating. If you realize it’s only been a few minutes when it felt like an hour, it’s easy to get discouraged.

So avoid looking at the clock. Trust that your baby will be here soon and focus on resting, breathing, and letting your body lead the way.

Related: Things to Do While Waiting for Labor to Start

6. Do Not Be Bullied

You should never feel pressured or dismissed during your labor or birth. If someone pushes you to do something you don’t want to do, makes you feel rushed, or disregards your preferences, speak up and advocate for yourself.

This is your body, your baby, and your birth experience. You deserve respectful, compassionate care every step of the way. These moments will stay with you forever, so don’t settle for anything less than support and compassion.

Note: If you don’t feel comfortable with your nurse or the doctor on call, your partner can talk to the charge nurse and request a new nurse or doctor. Don’t feel bad for asking. You deserve a team that helps you feel safe, respected, and empowered. If you’re worried about advocating for yourself, consider hiring a doula to provide additional support and guidance.

Related: How To Be Your Own Advocate During Labor and Birth

7. Do Not Fight the Process

I’ve had clients who completely rocked their labor and birth experiences. Watching them move through labor so confidently made me wonder what they were doing differently from those who seemed to struggle more.

When I asked what they told themselves during their labors, they all said something similar: “I kept telling myself to surrender my body to the experience and allow the labor to open my body and not fight the process. I wanted my labor to be quick, so I let my body do what it needed to do.” Powerful words.

During labor, your body gives you cues. Listen to them. Change positions if one doesn’t feel right after a few contractions. Rest when your body tells you it needs rest.

If you think touch, massage, or a warm bath might help, ask for it. Follow your instincts, and they’ll guide you through.

Most of all, trust your body and your strength. You were made to do this. You’ve got this, Mama.

Related: Foods To Eat and Avoid in Early Labor

Labor is intense, but you do not have to move through it feeling confused or unsupported. Rest when you can, breathe steadily, change positions when your body asks you to, and speak up when something does not feel right.

These reminders are here to help you feel informed, strong, and ready. Your body knows how to work through labor, and you deserve support that helps you trust yourself through the process.